Booty Haul

The key to all-over fit­ness that lasts is … be­hind you!

Cosmopolitan (South Africa) - - CONTENTS - BY CATRIONA INNES

Why build a bet­ter bum? Of course, look­ing good in denim cut-offs is im­por­tant, but ap­par­ently there’s more to it. Trainer, In­sta­gram sen­sa­tion and au­thor of e Vertue Method (from R260 at Takealot) Shona Vertue be­lieves the se­cret to all-over fit­ness lies in your glutes, and keep­ing them strong and ac­ti­vated. ‘‚e gluteal fam­ily and ham­strings all play a huge role in main­tain­ing the health of your lower back and knees,’ says Vertue. Her on­line train­ing pro­gramme, the Vertue Method, com­bines ket­tle­bells, cir­cuits, yoga, gym­nas­tics and med­i­ta­tion. Try the taster be­low, do­ing set one (step 1-3) three times, be­fore mov­ing on to set two (step 4-5) and do­ing it three times. Perky, peachy pos­te­rior: sorted.

STEP 1 Glute march TAR­GETS Thighs, glutes

1 Rest your shoul­der blades on a bench, head on the seat.

2 With feet hip-width apart, knees bent at 90° and feet on the ground, lift hips as high as your shoul­ders.

3 Raise your right leg, then lower it back down.

4 Re­peat with your left leg, squeez­ing your glutes hard. Keep your sup­port­ing heel on the floor.

5 Re­peat for 60 sec­onds, you good lit­tle sol­dier.

STEP 2 Al­ter­nat­ing step-back lunges TAR­GETS In­ner thighs, ham­strings, glutes

1 Be­gin in a stand­ing po­si­tion with feet hip-width apart, hands on hips.

2 Step your left leg back into a long lunge. Avoid lift­ing the heel of your front leg off the floor. Re­turn to the start­ing po­si­tion.

3 Re­peat on the right – keep your lower belly pulled in.

4 Keep go­ing for 60 sec­onds.

STEP 4 Sin­gle-leg glute bridge TAR­GETS Obliques, ham­strings, glutes

1 Lie on your back, knees bent, your feet on the floor, hip-width apart.

2 Lift the balls of your feet so that your heels dig into the floor, then lift your hips off the floor and raise one leg to­wards your chest.

3 Lower hips to the floor, then drive through the heel to push your knee up­wards. Re­peat for 30 sec­onds, then change sides.

STEP 3 Al­ter­nat­ing lat­eral lunges TAR­GETS Glutes, quads

1 Stand with your feet hip-width apart and step your right leg out in a side lunge, bend­ing the knee while keep­ing the left leg straight. 2 Push hips back as you lunge. 3 Drive through the right heel to re­turn to the start­ing po­si­tion be­fore re­peat­ing on the left side.

4 Keep go­ing from left to right for 60 sec­onds. Just think of your bum in those bikini bottoms.

STEP 5 Side-ly­ing hip raises TAR­GETS Bi­ceps, obliques, glutes

1 Lie on your side, bot­tom leg bent at 45°. En­sure your bot­tom heel’s in line with your hips. 2 Lift your top leg off the floor. 3 Dis­trib­ute some of your weight onto your bot­tom arm, bend the el­bow and lean into your fore­arm. 4 Us­ing your glutes, raise hips, then re­turn them to the floor. Re­peat. 5 Keep go­ing for 30 sec­onds, then switch sides. You’ve bossed it!

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